• Nichole Dandrea-Russert

3 Whole Grains to Try This Week



Whole grains are an important part of a healthy diet. They are a great source of fiber, and provide lots of vitamins and minerals such as folate, thiamin, niacin, iron, and magnesium. The consumption of whole grains has also been linked to a reduced risk of heart disease and may help with weight management. It is recommended that people eat half of their grains as whole grains, and there are so many options out there other than whole grain breads and pasta! Here are three whole grains to try this week:


Bulgar

Bulgur is a whole grain that is actually very quick and easy to prepare! It has a nutty taste and chewy texture, and cooks similarly to rice. It is packed with nutrients and provides 10% of your daily iron needs. Consider using bulgur to make tabbouleh salad, hearty soups or as a substitute for brown in recipes! Try this delicious and nutritious Butternut Tabbouleh recipe here.



Quinoa has become increasingly popular over the years and for good reason! It contains a high amount of protein and all nine essential amino acids. It's also a great source of iron, potassium, magnesium and fiber. Quinoa actually comes from a seed, but is still considered a whole grain because of its macronutrient (carbohydrate, protein and fat) composition. It's fluffy, creamy, crunchy and somewhat nutty, all rolled into one. Replace rice dishes with quinoa or incorporate it into a yummy salad--quinoa is a delicious and versatile option!



Farro is an ancient grain that is making a big comeback. It's very versatile grain and can be used in many different recipes including salads, soups, stir fry recipes and veggie burgers. It contains high amounts of vitamins A, E and iron. Farro is often confused with barley, and the two can be used interchangeably in recipes. Try this Sweet Potato, Kale, and Chickpea soup with farro here



Whichever whole grain you choose, incorporating them in your diet is essential! Nutrient dense foods are key to a healthy diet, and these options are just a few easy ways to optimize your nutrition on a plant-based diet.



References

https://www.choosemyplate.gov/grains-nutrients-health

https://www.foodnetwork.com/healthyeats/healthy-tips/2009/09/meet-this-grain-oats

https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section12

https://www.foodnetwork.com/healthyeats/recipes/2013/05/meet-this-grain-farro

https://cookieandkate.com/



My name is Margaret Peterson, and I am in the nutrition coordinated program at Georgia State University. I am earning a Master’s degree in Health Science, and completing supervised practice hours to become a Registered Dietitian. In my free time, I enjoy working out, going to concerts, and trying new spots around Atlanta. My goal is to start private practice when I finish my program, but I also have an interest in working in a clinical setting. I chose to pursue a career in nutrition because I believe the foundation of a healthy life starts with the diet. My goal is to help people find the best diet for them individually, in order to feel comfortable and confident with the nutrition aspect of overall wellness.

p: (609) 792-5231

e: nichole@purelyplanted.com

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